HOW TO: Stop having nightmares

Has your peaceful slumber been hijacked by nightmares? With a few minor changes in your wakeful life, you could end up with the satisfying dream life you need.

Stress is one of the most common causes of sleep disorders in America. To have fewer nightmares, try to manage your stresses more effectively. Make a list of the million things you need to remember in the morning, and then forget about them for the night. Or try running a hot bath an hour before bedtime. This is more than just a good stress-reducer; when you get out of the tub, your body responds to the drop in temperature by trying to conserve energy, and guess what that means? An easier transition to deep sleep for you.

Many people find that music brings peace of mind before bedtime. Make it soft and easy. You could even purchase a collection of soothing nature sounds — such as waves crashing on a beach — designed to accompany sleep. If you find that sort of thing oddly objectionable, here’s a much more powerful relaxation method: meditation. Learn meditation techniques by enrolling in classes or researching meditation online.

When you have nightmares, it helps to ponder their meaning. Don’t just stop at the negative feelings — explore the symbolism and trajectory of your dreams.

Possibly your nightmares will end if you regard them as a form of communication with yourself and ultimately get the “message.”

The trials and tribulations of digestion can cause nightmares too. Eat earlier in the evening and reserve the spicy, greasy and gas-causing meals for breakfast and lunch rather than dinner; for many, gas and acid translate into nightmares when the lights are off.

Did you know that nicotine, alcohol and other drugs can cause nightmares? Talk to your doctor if you suspect that a prescribed drug is giving you nightmares. Even if you think that certain recreational drugs prevent you from having nightmares, you shouldn’t rely on them because these substances actually lessen the quality of your sleep in general. Aim for satisfying and happy sleep without the aid of drugs.

If your nightmares persist, see a therapist. Therapy helps people confront the deeper psychological roots of nightmares in ways that are often extremely difficult for a person to do alone.